I'm 60! + The run from hell -- Dec 13 2013

December 26, 2013

I turned sixty two weeks ago!

I never thought I'd be so excited to be 60, but while I've been able to race triathlons with the 60-64 age group by USA Triathlon rules (since I will be 60 on December 31st), I've had to enter running races in the 50-59 age group.  Now I can run with the 60-69 age group!

While I'm pleased to turn 60, I have to admit that turning 60 plays minds games with you.  We all know people who die in their 60's from various illnesses and it's hard not to wonder how many years you have left.  I also wonder if I'm being silly to stress my old, overweight body with grueling distance runs. 

Three days after I turned 60, I had what I'm now calling the "run from hell."  I did 6 miles on a treadmill (since there were 12 inches of snow on the ground) at the YMCA.  I was extremely winded and my entire shirt and pants were drenched with sweat.  When I got off the treadmill, I had pain everywhere.  Of course, now that I'm sixty, I'm thinking, "Am I having a heart attack?"  At age 59, I would have said, "Shoot!  You dehydrated yourself, silly."  I wonder if that's why there are so few participants in the 60+ age groups.  There's just something about that 60 number.

So . . . I decided to think about it this way.  I am not sixty.  I am 59 + 12 1/2  months!  While I'm stressing my joints, I'm making my muscles, heart, blood pressure, and lungs more healthy.  The doctor gave me the go-ahead to do this.  There is no reason not to do this.  However, I will be sure to drink LOTS of fluids when doing longer runs.

I also keep thinking about Diana Niad who swam from Cuba to Florida at age 60.  Her words speak deeply to me, especially when she talks about all of the challenges she faces as a 60-year-old athlete and how she uses the mantra, "Find a way."  Check her out.  She is amazing.

Before she swam from Cuba from Florida - October 2011

After she swam from Cuba from Florida - December 2013

I shared my "run from hell" with my coach.  I was worried that he would be afraid to push me.  His approach was perfect.  He kept my miles for the week the same, but instead of doing 4-4-6, he had me do 2-3-4-5.5 with strict instructions to not do a step more.  So far, I've done the 2 and 3 mile runs.  With each run, I gained confidence.  I'm doing the 4.0 in a few minutes and looking forward to it.  Grin!

Turkey Trot - 5 mile - November 28, 2013

November 23, 2013
Turkey Trot - 5 miles

I ran this five-mile race with son prior to Thanksgiving dinner at my brother's house near Washington DC.  6,000 people registered for the race and we knew parking would be an issue so we took the metro (subway) from our hotel to the race. 

This was the first "fun race" I've done and it was certainly entertaining with folks dressed up like turkeys, reindeer and Santa Claus.  Lots of families running together.  I passed one little boy who was crying and heard his father say, "It's ok.  We knew we weren't going to win when we started.  We're just here for fun!"  At another point, eight tethered reindeer ran by me followed by Santa Claus who was at the reins! 

My goals for this race were 1) no walking, and 2) cadence of 90.  I've been listening to a metronome during my runs and somehow, it got set to 92.  I couldn't switch it back to 90 for some reason, so I ran at 92.  My pace ended up being 13:25.  With all the people I ran around, I figure I ran more than 5 miles so I'm pleased with my pace.

4,270 people ran the race.  While near the end, I came in before 614 of them.

PERSONAL BEST! - Tree City Run 5K - Nov 23, 2013

November 23, 2013
Tree City Run 5K  

Wasn't planning to do a run so close to the 10K that I did last week, but with cold weather arriving, this seemed like the only race available for the next few weeks - and I wanted to get in one more 5K so I could try to break a 13:00 pace in a race before continuing to use my Saturdays for long runs. 

I decided to run the Tree City Run because it was sponsored and organized by the same people that sponsored the triathlon where they welcomed me in last place with fire truck sirens!  Sure enough, they remembered me.  Nice, nice people!

It was freezing this morning - around 20 degrees F with a wind.  There was ice on part of the course!  I ran in long sweats, a t-shirt a jacket, and gloves. 

It has become my habit to run a quarter mile before the race at race cadence - 90 steps per minute (spm).  As I warmed up, I noticed there was ice on part of the course.  Must be careful. 

The race started and as usual, I was quickly in last place. 

My goal for this race was to run at a 90 cadence for the entire race.  Once the race started, I was feeling really good and decided to incorporate intervals into the race -- one minute fast followed by five minutes at my regular pace.  That lasted for about 1 1/2 miles, then I started to get tired and figured I had better stop that fast running!  The last half mile was on a "gravel" path but the gravel was more like sand.  That part of the race was grueling.

Just like last week, I started catching people who couldn't keep up with the fast pace that they started.  I actually passed four people!  The last person I passed looked like she was a pretty decent runner and did no walking.  Slowly, slowly I kept catching her.  I just tried to keep my steady pace and see what happened.  At two miles, she stopped at a drink station.  I skipped the drink station and passed her.  Then, I was so afraid that she'd catch me now that she could see me, that I made sure I did not slow down! 

I set a new personal best pace (12:48) and finished in under 40 minutes for the first time (39:51).  I also finished first in my age group and received a first place medal!

 

FIRST 10K !! -- YMCA Fall Running Classic

November 16, 2013
First 10K - YMCA Fall Running Classic

Today, as my long run, Coach had me do the 10K at the local YMCA where he works.  Two days ago, I checked last year's times.  Ugh.  Based on my times, I thought I'd finish 30 minutes behind the second-to-last person.  I almost chickened out.  When I picked up my bib yesterday, I asked the race organizer to present awards before I finished.

This morning was a disaster before the race.  I forgot to bring my Garmin watch and was in a panic.  Luckily, the race was close to home and my husband raced home to get it.  Lesson learned.  I need to have a pack list for running races just like I have for triathlons.

The other thing I learned is that one's first 10K should be a flat course.  The race I ran this morning was HILLY to say the least.  Some of the hills were HUGE.  My goal was to not walk and I ran the entire thing so I was happy.  There was a hill right at the beginning of the race which quickly separated all the runners.  I was last almost immediately.  But . . . as we went on, I could see one woman about a quarter mile ahead of me.  She was doing a run / walk.  Every time she ran, she would put more distance between us.  But every time she walked, I would catch up.  After a while, I found that I was catching her!  What a motivation that was!  I passed her while she was walking up a big hill -- and stayed in front of her for the rest of the race.  So . . . I was not last!  Woohoo!

So, now I've done a 10K.  One step closer to a half marathon.

Planning an Off Season

October 25, 2013
Planning an Off Season

COACHING
Now that the tri-season is over and things are somewhat back to normal at work after a crazy summer, I asked my coach about a month agao if he'd be willing to start coaching me again.  I was pleased that he said yes.

RUNNING
Since the run is my worst event, we agreed that I would work on running for the off season.  I'm not sure how much faster I'll get, but my goal is to simply understand how to run.  So here's our basic schedule:

• Monday:  Swim
• Tuesday:  Short Run (3 miles) - or train with coach
• Wednesday:  SPIN
• Thursday:  Short Run (3 miles)
• Friday:  Catch up day if work interferes with one of the previous four days
• Saturday:  Long Run  (so far, up to 7 miles)
• Sunday:  Rest

During our one-to-one coaching, my coach films me running using a free ap on his cell phone called ubersense.  Films can be viewed in slow motion, stopped on a single frame, and saved.  My first film revealed that I am a heal striker.  In other words, I land on my feet when they are in front of me which puts my first contact with the ground in front of me and in essence, puts on the breaks every time a foot hits the ground.  So . . . here's what I'm working on:

1.  Cadence of 90
2.  Feet land below my body (which results in a mid-foot strike)
3.  Lean forward from the ankles
4.  Head up
5.  Chest up
6.  Butt in

My long run on Saturdays has been increasing.  I ran 6 miles on a relatively flat course a couple of weeks ago and felt great.  So . . . I figured I could do a half marathon and immediately registered for the Kentucky Derby Half Marathon in April.  I asked my coach if he thought I was crazy.  He said no, so I'm going for it!

WEIGHT
The biggest reason that I run slow is because I'm still grossly overweight.  I need to loose another 55 pounds.  So . . . my second goal is to continue to lose weight by eating healthy.  I find that it helps when I eat the same thing every day.  A list of what I'm eating is below.  I also do a controlled cheat day once a week where I eat anything I want but with a 2,000 calorie limit.  With my exercise and this diet, I'm losing around 2 pounds a week and don't feel hungry.

Breakfast
Oatmeal - 1C
Plain Yogurt - 1C
Multivitamin
Peppermint tea - 11 oz

Office
Peppermint tea - 11 oz

Lunch
Sprouted rye bread - 1 slice
Plain yogurt - 1C
1 large apple
Green tea - 11 oz

Dinner
Egg Beaters (southwestern) - equivalent to 11 egg whites
Sprouted rye bread - 2 slices
V8 juice - 12 oz

Snack
Gel bites - 2 bags
Peppermint tea - 11 oz

First Urban Triathlon & Indoor Swim - Indianapolis Jagaur Sprint Triathlon

September 22, 2013
First Urban Triathlon & Pool Swim - Indianapolis Jaguar Spring Triathlon

Today I did my first urban triathlon and my first pool swim.  I almost backed out because I was terrified of the CARS on city streets, but I'm glad I didn't!  My husband (who is wonderful) and I came to Indianapolis and checked into a hotel yesterday.  I like that routine.  However . . . you know how they say not to eat anything new prior to your event?  I had spaghetti at local restaurant that I had never been to before and ended up making trips to the rest room all night and morning.  Luckily, things settled down right before the race.

With this being my fourth sprint triathlon, I think I'm getting the hang of things.  I now have a "Tri Packing List" that I use for each race.  I now know how I want to train before the race.  I kept reading and reading about both those things, but I think you really need to just figure out what works best for you.  I found that I like to train hard two weeks before to build my confidence, then do light training the week of the event with no training for two days before the event, and finally a one day recovery followed by a workout that starts out easy and then gets harder.

I've also discovered that I don't like to eat a lot before an event.  Instead of tons of spaghetti the night before, I have small carb meals all day long:  Oatmeal for breakfast, quinoa or ramen noodles for lunch, and then a little spaghetti for dinner. That's about 1,000 calories which goes well with my diet.  For breakfast the day of the event, I have a half bagel with a teaspoon of peanut butter, a banana, and 8 ounces of apple juice three hours before the event.

Racing in the pool was interesting!  They lined us up one-by-one according to the swim times that we submitted as part of our registration.  Then, one by one, we jumped into the pool every five seconds (diving was not allowed).  Some of the faster swimmers did cannonballs!  I just started my watch as I jumped and then held onto my goggle with one hand.  Once in the water, we swam 50 meters down the pool, ducked under the lane marker, swam back, ducked under the next lane marker and swam down until we had covered all eight lanes of the pool (400 meters).  Some people held on to the end for a rest before starting the next length of the pool.  I decided to do flip turns.  I practiced doing flip turns under the ropes in the YMCA at home prior to today.  People watching me must have wondered what I was doing as I repeatedly swam to the wall, flipped and came up in a different lane!  Ha!  My swim went well.  I passed two people and two passed me.  I did a personal best which was my goal for the race so I was pleased.  I'm not trying to compete with anyone but me, but . . . it was nice to find that I beat 50 out of 200 in the swim.

At the end of the swim, we climbed out of the pool and then ran through a tunnel to a grassy field where the bike racks were set up.  It was 58 degrees out so I put a towel in the tunnel (with the official's permission) and grabbed it as I ran.  I thought I was going to freeze, but with all of my focus on the race, I never noticed it being cold.

I was terrified of the bike course.  I almost chickened out yesterday when we drove the course. On some sections, there were six lanes of city traffic with curbs.  On other sections, there were bike lanes filled with gravel.  And there were two railroad tracks to cross!  What I didn't realize was how the event organizers would take care of our safety.  They had cones blocking off a lane for us to ride in for the entire 10 miles!  They put carpets over the railroad tracks - although it still felt like riding into a curb!  There were police at every intersection stopping traffic as we approached.  I made sure I rode in the middle of the lane coming to each intersection so the cop would see me.  One frustrating situation occurred as I approached an intersection and heard a siren.  Sure enough, an ambulance was approaching the intersection from my right.  I looked at the officer for direction.  He looked at the ambulance, looked at me, looked back at the ambulance, looked back at me again -- but gave me no direction!  I knew he was trying to calculate if I could get through before the ambulance got there.  I considered trying to speed up and cross in front of the ambulance and I think I would have been ok.  But . . . what if I miscalculated and the ambulance hit me?  So at the last minute, I threw on my breaks.  Luckily, I remembered "right is rear" and didn't flip over the handlebars!  As I started up again, two people who didn't have to slow for the intersection sped past me.  How frustrating!  But overall, I was pleased with my ride.  The course was virtually flat and I pushed it hard.  I did a personal best by far.  Again, I'm not completing with others, but again, I was pleased to find that my time was faster than 70 of the 200 people who rode.  Pretty satisfying for a sixty-year-old overweight woman who couldn't put on her socks two years ago!

And then the run!  I did a personal best in that event too so I am pleased, but oh my gosh, I am SO slow!  I've been training with a cadence "beep" on my iPhone, but found at my last race that iPhones are illegal.  So . . . for this race, I purchased a metronome at a music store that is the size of an iPhone and carried that with me.  I kept my cadence at 83 or more.  But with my short stride, almost everyone passed me during the run.  Some would say, "You're doing great!" as they ran past.  One woman put her arm around me today as she passed me!  Her arm was HEAVY!  In run, I only did better than a handful of people and was so slow that it negated how well I did in the swim and bike.  The good news is that since this the last tri of the season, I have time to retool myself before the first tri next spring.

The finish of this race was fun.  We ran into IUPUI's track stadium and then did a lap around the track.  I felt like a "real" athlete!  I'm always touched by how much encouragement I get from everyone as I finish.  This time, after I crossed the finish line, a man came out of the stands with his arms wide open, gave me a hug, and said, "You are so impressive.  You keep doing this.  You are amazing!"  Another act of kindness that will always stay with me.

And . . . I was first again in the 60-64 age group.  I should add that I was, once again, the only woman in the 60-64 age group!  I've been thinking about this.  There are lots of women in the 50-54 and the 55-59 age groups.  Why not 60-64?  One reason might be because the sport is so young (1974).  When people my age were in high school and college, triathlons did not exist.  Heck, when women my age were young, no sports for girls existed except swimming and tennis.  I suspect that in five years, as the younger women get older, the 60-64 age group will be full.  In the meantime, I don't mind taking home some first place medals!

For this race, the first, second and third place winners stood on podiums - just like the Olympics!  When they announced the winners for my event, they explained that there was just one entry and that I had won first place.  Someone yelled from the stands, "Give her all three medals!" I laughed.  When I went to the podium, they shook my hand and then placed the medal over my head - just like the Olympics!  I stood on the first place podium and posed with the BIGGEST smile! 

What a great day!

AMAZING Finish Line Welcome! Decatur County YMCA Triathlon - Sept 8, 2013

September 7, 2013
Decatur County YMCA Sprint Triathlon

I will never forget this day.  It was amazingly wonderful.

This was my first race on roads that were not closed to the public.  Since I've never ridden my bike on a road with cars, I was very, very nervous.  All week, I thought about dropping out.  I had asked lots of people about how to be on the road with cars and got different responses.  Some said to stay to the right.  Others said to stay in the middle of the lane so cars going the same direction wouldn't try to squeeze between you and an approaching car.  I went to our local bike shop and purchased two bright blinking lights - one to put on the back of my belt and the other to put below my bike saddle.  My brother, who does ironmans, told me that the race organizers were always very careful not to put racers in harm's way.  What kept me going the most was that I didn't want to tell the other Go Girls that I had chickened out.  But . . . I wasn't sure that staying in the race was a smart decision.

My husband and I drove to the race the day before.  We went straight to the race site to pick up my race packet (which the race organizer had filled with LOTS of goodies - fun!).  I talked with the race organizers about my fear of cars on the course and they were extremely calming.  That helped, but I still wasn't sure if I were going to race.


After picking up the race packet, we drove the bike course.  OH MY GOSH!  It was one BIG hill after another.  Absolutely no flats!  I asked my husband, "Do you think I should do this?" 
All he said was, "Those hills are pretty intense."  Not exactly the vote of confidence I expected to hear from a husband who is always positive and encouraging!

I went to the race the next day still not sure if I would compete.  I spent a long time talking to the race official.  I asked if I could walk up the hills.  Yes.  I asked if I got in over my head, if I could just turn around and come back to the start.  Yes.  With that in mind, I decided to race.

In the swim, I decided to start closer to the front so I wouldn't have to swim around people.  There was a long run down a clean, sandy beach and then for about 70 feet in shallow water.  I kept imagine what my jiggly parts must look like as I lifted my legs to run through the water.  Probably not a pretty picture! 

As soon as I started swimming, I learned what it was like to be in front of swimmers who are faster than you!  People were swimming over the top of me!  On the plus side, I swam the fastest that I've ever swam.  The lake, by the way, was beautiful!

I was terrified as we started the bike, but once I started riding, I was so focused on the race, that I didn't think about cars any more.  The hills ended up being enjoyable.  I found that if I rode fast down the hill, I could cost about two thirds up the next hill.  That meant that I would work going down the hills and then rest going up the hills (until the very top).  I greatly enjoyed the ride.  The grassy hills were beautiful and everything out in the country was so quiet. 

Of course, my downfall was the run.  I was in front of about six people at the start of the run, but one by one, they passed me.  On the way back (out-and-back course), I noticed that all of the volunteers at the corners were packing to leave as I passed by!  At one point, a volunteer in a golf cart started following me.  That really took my attention off my race (making it harder to keep my cadence).  At one of the corners, the volunteer said that I had picked up a tail.  I responded, "At least it's not an ambulance!"

Now for the part that I will never forget. 

As I rounded the last corner, I saw the finish line and could see that there were a ga-zillion people there cheering for me, the last place finisher!  There were probably only 15-20 people, but when you come in last there usually isn't anyone but the timer around so it seemed like the entire county had turned out to welcome me!  Wow.  Then . . . one of the fire trucks started its siren in greeting.  Then an emergency response vehicle joined in.  And then the police cars added their welcome.  Amazing.  Without thinking, I raised my arms in victory as I approached the finish line with everyone clapping.  I still get choked up as I think about how kind these people were to me. 

My husband filmed their wonderful welcome for the last place finisher.  Check it out!!

Last Place Welcome         http://youtu.be/Mge4SS8BroM